Cycling Coach

Wednesday Windtrainer Workout: Gale Bernhardt’s Hill Workout No. 1

This is a windtrainer session that is great for developing hill climbing strength. It’s perfect for triathletes, road cyclists, and mountain bikers alike.

Each Wednesday I’ll post a Windtrainer Workout that you can do in about 60 minutes to enhance your cycling. See a previous post about training intensity (Levels) to know how hard to work. If you are working directly with Coach Ray he will in most cases prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.

This workout is based on a session from Gale Bernhardt a triathlon & cycling coach and was published on

Gale Bernhardt’s Hill Workout No. 1

  • 5min Level II WU;
  • 10x 30sec SLD;
  • 3min Seated Climb Level IV Cad 60-75, 1min Level II RI;
  • 2:30min Seated Climb Level IV Cad 60-75, 1min Level II RI;
  • 2min Seated Climb Level IV Cad 60-75, 1min Level II RI;
  • 1:30min Seated Climb Level IV Cad 60-75, 1min Level II RI;
  • 1min Seated Climb Level IV Cad 60-75, 1min Level II RI;
  • 30sec Seated Climb Level IV Cad 60-75, 1min Level II RI;
  • 3min Standing Climb Level IV;
  • 7min Level II CD;
  • 10min Stretching

The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II for five minutes.

As an extension to the Warm Up (WU) complete a set of ten reps of 30 seconds Single Leg Drill (SLD). Swap legs every 30 seconds for a total of five reps on each leg to take five minutes.

There are seven main sets.  The first six are based on seated climbs riding at Level IV intensity and a cadence of 60-75Rpm. The seventh rep is a standing climb also at Level IV.

The first rep is three minutes long, and each subsequent rep is 30 seconds less than the previous rep. 3:00min, 2:30min, 2:00min, 1:30min, 1:00min, 0:30min. The final rep (standing climb) is three minutes long.

After each rep take a 60-second Rest Interval (RI) at Level II in an easy gear maintaining a higher cadence between 90 & 100 Rpm.

The Cool Down (CD) is at low intensity (Level II) for a minimum of seven minutes.

Finish with 10 minutes of stretching to assist with the recovery.

Here is my data from the session:

For more great workouts from Gale Bernhardt, check out her book Training Plans for Cyclists:

If you would like further advice feel free to contact me.

I am the Head Coach and Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at and 021 348 729.

Join over 2,619 people who have already signed up to be kept up to date with great workouts and training information in my informative newsletter.

Share this post so your friends can benefit as well.

Do this workout with the Qwik Kiwi Squad Today

Do this workout today with the Squad.

Sign up for a full 14-day FREE trial and get complete access to ALL On Demand and Replay workouts (as well as the opportunity to join in on Live workouts when they are being held).

Simple as 1, 2, 3

  1. Click this link and enter your details including FTP and weight (no cheating).
  2. Select “Full Access Membership” and search for & click on “Gale Bernhardt’s Hill Workout No. 1” in the workout section, then “Start this Workout.
  3. Connect your trainer, power meter, and/or heart rate monitor (make sure they are disconnected from your trainer app, Zwift, Rouvey, etc… first), then come ride with us.

Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

Get my 8-week Faster Cyclist Training Plan with 25% off

8 weeks of training will give your FTP a significant boost. On average following this programme cyclists improve by 8% in the first month.

Some people have improved by more than 40 Watts following this programme!!!

Designed for Cyclists of ALL abilities who want to improve their FTP, the primary goal of this training plan is to make you FASTER. Choose the programme based on your ability. This programme is for cyclists that are comfortable riding between 1:20 and 2 hours in duration and want three sessions per week.

When purchasing, use the discount code “web25” to claim your 25% discount.

Prior to using this plan, you should be able to ride for up to one hour, and 20 minutes comfortably.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing-related questions.

When purchasing, use the discount code “web25” to claim your 25% discount.

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.